What Nuts to Add to Your Diet to Maintain a Healthy Lifestyle
Nuts are one of the healthiest and most nutritious foods we can include in our diet. Not only do they taste delicious, but they are also a great source of protein, vitamins, minerals and fatty acids necessary for the health of our bodies. Even people who are not watching their health often include nuts in their diet. And it’s no surprise that nuts are also popular among those who take extra care of their health.
In this article, we will look at five of the most common and affordable types of nuts to add to your diet. These are walnuts, almonds, hazelnuts, cashews and peanuts. We’ll tell you what nutrients are in each type of nut and how eating them can have a positive impact on our health. So, if you want to fix your diet and take care of your health, this article will be very helpful to you.
Nuts Are Amazing Sources of Nutrients
Nuts are not only a safe but also a very healthy way to gain energy. They contain many calories, for example, 100 grams of walnuts contain about 650 kilocalories and peanuts contain about 550 kilocalories. This makes nuts a great snack and snack for those who want extra energy. 100 grams of nuts may well be divided into several servings and consumed throughout the day.
Such a snack can give us a significant amount of energy – a quarter or a third of the necessary norm. In addition, nuts are rich in nutrients, making them a healthier snack compared to bread, pasta or burgers.
Nuts are not only high in energy, but they are also an excellent source of quality vegetable protein. 100 grams of peeled, unroasted and unprocessed nuts contain about 25 grams of protein that includes all the essential amino acids, including the branched-chain leucine, isoleucine and valine.
Nuts also contain essential amino acids such as methionine, lysine, threonine, tryptophan, histidine and phenylalanine, which the body cannot synthesize on its own. Therefore, adding nuts to your diet can be especially beneficial for those who are following a vegetarian or vegan diet and are looking for sources of quality protein.
Nuts are not only tasty, but also nutritious. They are a rich source of fats containing polyunsaturated and monounsaturated fatty acids, which are antioxidants and good for the body. Saturated fatty acids in nuts are present in small amounts.
For example, walnuts contain about 65% fat, while peanuts and cashews contain about 50% fat. Nuts, unlike many other sources of fat, do not contain cholesterol. Therefore, they can be included in a healthy diet. In addition, nuts are an excellent source of vitamins and minerals such as vitamin E, magnesium, phosphorus and zinc.
Walnuts are a unique source of alpha-linolenic acid, which can be converted in the body into Omega-3, fatty acids that play an important role in maintaining health. About 9 grams of alpha-linolenic acid are found in 100 grams of walnuts. This makes it one of the richest sources of this acid in the plant world. In addition, the alpha-linolenic acid found in walnuts has several advantages over other sources of Omega-3.
For example, the Omega-3s found in sea fish may be refined and not as beneficial to the body as the Omega-3s found in whole foods. Also, not all people can afford to eat saltwater fish regularly. Walnuts, on the other hand, are more affordable and can be included in the diet of most people.
How Nuts Can Boost Your Diet with Calcium, Zinc and Copper
Thus, walnuts are a unique source of alpha-linolenic acid, which can be converted into Omega-3, which play an important role in human health. In addition, walnuts are more readily available to most people than sea fish, making them a valuable source of nutrients. In addition to the proteins and fats that are key nutrients in nuts, there is another substance that is found in almost all nuts except peanuts – beta-sitosterol. It is analogous to cholesterol, but comes from a plant source.
Beta-sitosterol helps reduce bad cholesterol levels in the blood, which means lowering low-density lipoprotein levels, and provides anti-inflammatory and anti-cancer effects. It also stimulates NK cells, which are natural killers against viruses and tumors, and provides t-helper activation and antiviral protection. Beta-sitosterol also helps reduce the risk of diabetes and has many other beneficial effects. Walnuts are particularly high in this substance.
Nuts are not only a source of fiber, but also micro and macronutrients. For example, 100 grams of almonds contain 270 milligrams of calcium, which is about 25% of the daily human requirement of this element. Although this amount does not fully cover the body’s need for calcium, nuts can still be a good addition to the diet.
Cashews are the leader in zinc, selenium, manganese, and copper. However, copper is found in almost all of the nuts listed, and even the most “outsiders” contain about 115% of a person’s daily requirement for copper. Thus, eating nuts can provide the body with copper and other essential elements.
In addition, nuts contain some carbohydrates. Cashews contain the most carbs, 30 grams per 100 grams of product, while other nuts contain about 5-6 grams per 100 grams of product. However, this amount is quite applicable in a keto diet. Thus, nuts can be useful not only as a source of fiber, but also as a source of micro and macronutrients, including calcium, zinc, selenium, manganese and copper. Nuts also contain carbohydrates, but in small amounts, making them applicable in a keto diet.
How Do You Choose the Most Nutritious Nuts for Your Diet?
The question of choosing the best nut can be quite complex and individual. However, it can be said that certain types of nuts may be better suited for certain situations. For example, if you want to gain some weight in a healthy way, walnuts are a great source of calories.
Also, if you want to improve cardiovascular and brain function, walnuts are a good source of Omega-3 acids. These fatty acids can also have anti-inflammatory effects and reduce the risks of certain diseases such as cardiovascular disease and diabetes.
And if you are looking for even more protection against cancer and reduced inflammation in the body, any nuts other than peanuts may be a good choice. This is because many types of nuts contain beta-sitosterol, which can have anti-cancer and anti-inflammatory properties. If your goal is to gain muscle mass, but you don’t want to gain much weight, nuts rich in protein are worth considering.
One of the best choices is peanuts, which contain 26 grams of protein per 100 grams of product, and almonds, which contain 21 grams of protein per 100 grams. However, if you want to support the health of your intestinal microflora, it is worth looking at the fiber content of nuts.
In this case, the best choice is almonds, which contain 12.5 grams of fiber per 100 grams of product, followed by hazelnuts with 9.7 grams per 100 grams, peanuts with 8.5 grams per 100 grams, walnuts with 6.5 grams per 100 grams, and cashews contain 3 grams of fiber per 100 grams. It’s worth noting that cashews are an easily digestible source of nutrients, but are not the best source of fiber for gut microflora. If your goal is to get more micronutrients, cashews are a better choice, but keep in mind that this nut is high in carbohydrates.
Conclusion
In conclusion, nuts are a valuable source of micro and macronutrients, fiber and healthy fats. Each type of nut has its own unique characteristics and may be the best choice depending on a person’s specific needs. Walnuts are good for gaining weight and improving heart and brain function because of their omega-3 acid content, and other types of nuts can help protect the body from cancer and reduce the risks of cardiovascular disease and diabetes.
However, nuts should not be abused, as they can be high in calories and lead to excessive weight gain. In general, eating nuts in reasonable amounts can have health benefits and be an important part of a balanced diet.